Please critique my diet

**paphieta** · 07-11-2004, 02:25 AM

Hi everyone. This is my first post although I have found this site amazingly useful and informative. I am trying to get some an idea whether I should tweak my diet or not so here it is:

Monday - Friday

5:30am
Bowl of Post Rasin Bran with Skim milk

6:30am
Yoplait light yogurt
Cup of coffee with fat free coffemate and 1 sugar
Handful of raw almonds

8:00am
Turkey sandwhich with low fat swiss, avocado, tomatoes, red onions on ezekiel bread

10:30am
Grilled Salmon with brocolli or Whole wheat pasta with red bell peppers and mushrooms

1:00pm
Another Turkey sandwich same as above plus a fuji apple

2:00pm
Another coffee with coffeemate and 1 sugar

2:30 - 3:45pm
Work out (just weight lifting no cardio. on a 3 day work out 1 day rest schedule)

4:00pm
Protein shake, creatine with grape juice approx 8 oz, and 4 hard boiled egg whites

5:30 or 6pm
Steak (usually top sirloin USDA select) or Grilled Chicken breast no skin or Grilled Salmon or 1/3 to 1/2 a Costco Rotisserie chicken no skin
and some steamed brocolli.

Sat - Sun
Always start with same cereal in the morning but diet varies. Still I keep my diet as clean an healthy as possible eating lean meats and vegetables but mostly I don't eat as much because I am either studying or playing basketball on top of my workouts.

Usually I have some dry rosted almond or some strawberries between dinner and bed depending if I get hungry. I also drink anywhere from 6-9 liters of water a day. I take 1 mutivitamin before bed. I am trying to get my abs to pop out as well increase definition. I think my major problem is getting the lower portion of my abs to come in. I can kinda see it at certain angles as well as if I look directly down at them but when I look in the mirror I can't really see them. I'm 6'2 approx 185-190lbs. Last time I got my body fat done was about 2 weeks ago and it was measured at my gym at approx 10.5%. Any advice would be great. I've been on this diet for at least 6 months with very minor changes. I've also only been on creatine for 6 weeks taking 5g a day post work out. Thanks for any advice.

**kvyd** · 07-11-2004, 08:31 AM

Alright here ya go,

Meal 1: Old fashioned oats in stead of cereal, your glass of milk,and some eggs/egg whites
MEal 2: try splenda instead of sugar might wanna look into carb control yogurts.
Meal 3: looks alright
Meal 4: Might wanna go with brown rice instead of the WW pasta as the rice isnt processed
Meal 5: Alright, I think you might want to watch your processed carbs...such as breads pastas..etc
MEal 6: Looks good PWO...Why eggs whites? Why not just Whey? Tts absorbed faster.
Meal 7: Looks solid

I hope this helps

**atherjen** · 07-11-2004, 03:02 PM

I agree with kvyd. Also, I dont see any healthy fats aside from the avocado and occasional salmon steak.

what time do you go to bed? your last meal is quite early.
rather than having the 6:30am snack, you may want to opt for a prebed meal of protein/EFA's and fiberous veggies(which you could easily get more of).

**paphieta** · 07-11-2004, 08:57 PM

Thanks kvyd and atherjen! I will do some tweaking to my diet.

kvyd - I usually eat egg white with my PWO shake because I'm usually pretty hungry after my work out. Do you really think the 1 sugar with my coffee should be replaced with Splenda?

atherjen - I usually sleep by 9 ot 10pm. I usually will snack on some almonds and/or strawberries between my 6pm meal and bed (sometimes make another protein shake). I also eat Salmon 4 or 5 meals a week. I assume I should go out and get some fish oil/flax seed supplement to increase my EFA?

Thanks again!!

**atherjen** · 07-12-2004, 04:27 AM

a protein shake and the almonds would be great again just before bed. unless the protein powder is a blend of egg/casein Id suggest adding some cottage cheese to it along with the almonds(healthy fats) to slow the digestion. Ideally you want a steady flow of amino acids as long as you can while you sleep to aid in muscle tissue repair. going to bed on an empty stomach will leave you in a catabolic state, which you want to steer clear from.

Purchasing a fish oil supplement is also a great idea, Id highly reccomend it. Beware with eating all that salmon during the week, unless it is fresh, not farmed, as its high in mercury and other pollutants.

**paphieta** · 07-12-2004, 09:14 PM

Thanks again atherjen!! I just went out and bought some cottage cheese to go with my protein shake before bed. I will also watch my farmed salmon intake. Good looking out.

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